Pregnancy Diet PlanNo Better Time to Get it Right

Pregnancy diet plan:

There is perhaps no other time in your life when nutrition is as important as
when you are carrying a child. Pregnancy is a truly amazing experience that
leaves many women wondering at the sheer ‘genius’ of their bodies. It
is also a time of great changes and a certain degree of uncertainty.

One way to
do the best by your baby and for yourself is to take control of your diet - it
may be one of the few things you can control.

We all know the importance of ensuring we have adequate
levels of certain vitamins and minerals when planning a baby, unfortunately
these things sometimes occur unplanned. Thankfully our bodies are very generous
and put baby first.

Your doctor will let you know if you require any specific
supplements such as iron or B12 after the initial blood test and a good
pregnancy and breastfeeding multivitamin is usually recommended anyway.

Pregnancy places extra nutritional demands on your body and
while you are eating for two (or three) this only means food needs to be more
nutrient dense, not necessarily twice the amount. Specifically you need more
protein and nutrients, particularly iron, folate, iodine, and zinc.

Research has shown that the food a mother eats during
pregnancy can affect the development of her baby, and may also affect the
baby’s health later in life. Eating a healthy balanced diet of primarily fresh
whole foods is to best way to ensure you are meeting nutritional requirements
during pregnancy.

To avoid iron deficiency it is important to eat plenty of
iron rich foods. Red meat is one of the richest sources of iron. Chicken, pork
and fish contain moderate levels. Smaller amounts of iron can also be found in
legumes, green leafy vegetables and iron fortified cereals

When pregnant care should be taken to avoid excess
‘empty’ calories, which means processed foods and sugary drinks should be
moderated and healthier alternatives substituted. It is also essential to
maintain adequate fibre in your diet and drink plenty of water.

What to Avoid

One other important pregnancy diet plan consideration is
foods that must be avoided, primarily this involves foods with the potential to
carry harmful bacteria such as listeria or salmonella. This includes processed
meats (including cold chicken or turkey from salad bars), raw meats (such as
sushi), soft cheeses, soft serve ice-cream, premade/ pre-packaged salads, raw
egg mayonnaise, fresh bean sprouts and chilled cooked prawns or seafood.